Ukudla okwehlisa isisindo (ngesibonelo semenyu eyi-1600 kcal)

Ukudla kubaluleke kakhulu ekunciphiseni isisindo. Kukusiza ukuba ube nesiyalo futhi ukhethe ekukhetheni kwakho kokudla. Isimo esiyinhloko sokuthi le modi ikukhululeke. Ucabanga ukuthi kungani begqashula ekudleni okuqinile? Ngoba ziphazamisekile. Ukushoda okwanele kwekhalori nokudla okunethezeka kokudla okuthandayo okunempilo kuyizindlela eziphumelela kakhulu zokunciphisa isisindo.

Kufanele udle kangaki?

Ukusatshalaliswa kokudla usuku lonke kufanele kukhululeke kuwe, kepha ukushoda kwekhalori kufanele kubonwe. Isikhathi esifanele phakathi kokudla ngamahora we-3-4.

Uma unesisindo esiningi ngokweqile futhi ukushoda kwekhalori kokudla kudlula i-1500 kcal, inketho engcono kakhulu kungaba ukudla okuyingxenye ka-5-6 ngosuku. Uma ukhuluphele kancane futhi unenkinga yekhalori engaphansi kwama-calories ayi-1500, bese ubheka ukudla okungu-3-4 ngosuku.

Abantu abakhuluphele kakhulu bavame ukwanda kwe-insulin nokuthola ubunzima ekulawuleni isifiso sokudla, ngakho-ke bazozuza kakhulu ekudleni okuyingxenye. Izokuvumela ukuthi uhlukanise ukudla kwakho kwansuku zonke kwekhalori ube yinani elikhulu lokudla, ngaleyo ndlela kugcinwe ukusutha, amazinga kashukela ajwayelekile nokugwema ukudla ngokweqile. Kepha ukweqa amakholori ayi-1300-1400 ekudleni okungu-5-6 nokugcobisa izingxenye ezincane ngeke kube lula.

Yini okufanele kube yisidlo sasekuseni?

Ukudla kwasekuseni kusetha ithoni yosuku. Ngemuva kwesikhathi eside sendlala ebusuku, umzimba udinga izakhamzimba. Ukwakheka okulungile kwasekuseni kusiza ukulawula isifiso sokudla usuku lonke. Ebusuku, umzimba unciphisa uketshezi lwe-insulin, kepha manje cabanga ukuthi bekungenzekani uma udla ingxenye enkulu yama-carbohydrate ekuseni - umthwalo ophakeme we-glycemic, ukukhuphuka okusheshayo kukashukela wegazi, ukwanda kwe-insulin. Ama-carbohydrate ahamba kancane afakwa, okuncane okuzoba khona i-spike yoshukela. Amaprotheni, amafutha kanye nefayibha kusiza ukubambezela ukumuncwa kwama-carbohydrate.

Ngakho-ke, ibhulakufesi kumele libe namaprotheni - okungenani ama-20 g. Lokhu futhi kungenxa yokuthi ukudla kokugcina kokudla kwamaprotheni bekuyizolo. Lapho umzimba ungatholi "izinto zokwakha" isikhathi eside, uqala ukusebenzisa izinqolobane zangaphakathi - ukubhubhisa imisipha yawo.

Ukudla kwasekuseni okugcwele kungaba yi-protein-carbohydrate noma i-protein-fat. Isidlo sasekuseni se-protein-carbohydrate silungele abantu abasebenza kakhulu engxenyeni yokuqala yosuku. Sebenza ngomsebenzi weselula noma ukuzivocavoca umzimba. Isidlo sasekuseni esinama-protein esinamafutha silungele abantu abangajwayele ukudla ekuseni, abalandela ukudla okune-carb ephansi, noma abangahlali ekuseni.

Izibonelo Zesidlo Sakusasa Esiphumelelayo

Ukudla kwasekuseni kwamaprotheni-carbohydrate:

• I-oatmeal emanzini anamagilebhisi omisiwe, i-omelet eyenziwe ngeqanda elilodwa eliphelele namaprotheni amabili;
• Iphalishi leBuckwheat emanzini anesifuba senkukhu nemifino.

Ibhulakufesi elinamafutha:

• Amaqanda othosiwe avela emaqanda amabili nesaladi yemifino nebhotela;
• I-Cottage shizi enamajikijolo namantongomane.

Thatha amavithamini kanye nesengezo samafutha enhlanzi imizuzu eyi-10 ngemuva kokudla kwasekuseni.

Yini ongayidla ngokudla okulula?

Inhloso yokudla okulula ukugcina isilinganiso esilinganisiwe soshukela egazini, ukugwema ukudla ngokweqile nokungahambi kahle. Kufanele iqukathe amaprotheni nama-carbohydrate acebile e-fiber.

Izibonelo zokudla okulula:

• Isinkwa esiswidi esiphelele ngoshizi we-curd;
• Isaladi yemifino enesifuba senkukhu noshizi onamafutha amancane;
• I-Cottage shizi enamajikijolo noma izithelo;
• Izinti zemifino kanye ne-yogurt yesosi yamaGrikhi.

Kufanele kube njani isidlo sasemini?

Isidlo sasemini yisidlo esikhulu sosuku. Ngesikhathi sokudla kwasemini, usuvele usebenze ngokulangazelela ukudla, ngakho-ke umsebenzi omkhulu akukona ukudla ngokweqile nokuqinisekisa ukusutha kwesikhathi eside. Khetha ama-carbohydrate ayinkimbinkimbi, amaprotheni nemifino. Uma udla izifundo zokuqala, bese ubheka inani lama-carbohydrate kuzo. Isibonelo, isobho sepea elimathiwe line-carbs eningi kakhulu kunesobho semifino elula ngaphandle kwamazambane. Akufanele ungeze i-carbohydrate eyengeziwe oyisebenzelayo. Sihlose ngama-20-30 amagremu wamaprotheni, amagremu ayi-10-15 wamafutha, no-30-40 amagremu ama-carbohydrate. Khumbula, kufanele ulingane nohlaka lwe-CBJU yakho olinganiselayo.

Izibonelo Zesidlo Sasemini Esiphumelelayo

Ngenkambo yokuqala:

• I-Pea puree soup, isigubhu senkukhu esingenasikhumba, isaladi yemifino entsha nebhotela;
• I-Borscht enamazambane, i-bran noma i-toast ephelele yokusanhlamvu, isitshulu semifino nenyama engenamafutha.

Ngaphandle kwenkambo yokuqala:

• Irayisi elinsundu nenkukhu nemifino;
• Iphalishi leBuckwheat elinenhlanzi ebhakiwe ebhakiwe nesaladi yemifino;
• I-Durum kakolweni we-pasta onenyama enciphile nemifino emisha.

Nutrition ngaphambi nangemva kokuqeqeshwa

Iningi labantu lizivocavoca ngemuva komsebenzi, kepha akubona bonke abantu abanesikhathi sokudla ngaphambi kokuzivocavoca futhi benza iphutha elikhulu lokuya ejimini belambile. Ukukhathala okunqwabelene emini namazinga kashukela aphansi egazi ngenxa yesikhawu eside ngaphandle kokudla kuzokuvimbela ekwenzeni ukuzivocavoca okukhulu. Uma wenza ukuqeqeshwa kwamandla ejimini noma nge-barbell kanye nama-dumbbells ekhaya, kuzodingeka udle amahora ayi-1,5 noma ube nokudla okulula imizuzu engama-30 ngaphambi kokuqala. Uma wenza i-cardio noma ividiyo ekhaya, awudingi ukuthatha ukudla okulula ngaphambi kokuzivocavoca.

Izibonelo zokudla kwangaphambi kokuzivocavoca

Uma kungenzeka ukuthi udle ngokujwayelekile emahoreni ayi-1,5:

• Amazambane abhakiwe nezinhlanzi ezibhakiwe ezinemifino;
• Isamentshisi eliphelele noma le-bran isinkwa senkukhu yenkukhu namakhambi.

Uma ungaba nokudla okulula emaminithini angama-30-40:

• Izithelo ezimnandi nezomuncu (i-apula, i-orange, uphayinaphu, ipheya noma amajikijolo) ne-yogurt yamaGrikhi
• Izithelo ezimnandi nezimuncu kanye neprotheyini.

Uma ulambile ngaphambi kwe-cardio, ungathatha amaprotheni agaya ukudla okusheshayo ngemizuzu engama-30:

• Ukunikezwa kwamaprotheni we-whey;
• Abamhlophe bamaqanda.

Ngemuva kokuqeqeshwa, udinga ukudla kungakapheli ihora. Uma uya ekhaya zisuka, khona-ke kwanele nje ukudla isidlo sakusihlwa, kepha uma ngemuva kokuqeqeshwa unezikhathi ezithile futhi isidlo esilandelayo ngeke senzeke maduzane, kufanele uphuze ingxenye yamaprotheni. Uzokwanelisa ukulamba komzimba futhi udale izimo ezikahle zokululama kwemisipha.

Kufanele kube njani isidlo sakusihlwa?

Isidlo sakusihlwa esifanelekile asilula, ngoba abantu abaningi abenzi lutho kusihlwa futhi basichitha ekhaya. Okuhlukile kungaba ngabantu abaphoqeleka ukuthi bavuke ebusuku ngesidlo esincane futhi bashanele konke okuqukethwe yisiqandisi. Izazi zokudla okunomsoco zincoma abantu abanjalo ukuthi benze ibhulakufesi elincane, kepha isidlo sakusihlwa esinomsoco ngaphakathi kohlaka lokuqukethwe kwekhalori lansuku zonke. Ukwakheka kwesidlo esijwayelekile amaprotheni nama-carbohydrate avela emifino.

Izibonelo Zedina Eliphumelelayo

• Izinhlanzi ezibhakiwe ezinamafutha amaphakathi kanye nemifino eluhlaza;
• Imifino ebilisiwe yesibindi nemifino enebhotela;
• Isaladi le-omelet nemifino.

Yini ongayidla ngaphambi kokulala?

Ukudla kokugcina kufanele kwenzeke kungakapheli amahora amabili ngaphambi kokulala. Khetha ukudla okulula okunamaprotheni. Ukuze uthole isiphuzo sekwephuzile, imikhiqizo yobisi oluvutshiwe ilungile, okuthi ngobusuku bendlala izonakekela imisipha yakho kanye ne-microflora yamathumbu.

Izibonelo Zokulunywa Okufike Ngempumelelo

• Ingilazi ye-kefir 1%;
• Ingilazi ye-yoghurt yemvelo engenashukela 1-2%;
• Ingxenye yoshizi onamafutha aphansi.

Ungangeza i-steener-based sweetener, i-vanilla, i-cocoa, i-bran noma i-fiber ku-kefir, i-cottage shizi noma i-yogurt, kepha kungcono ukugwema izithelo, uju noshukela.

Isibonelo se-1500-1600 Calorie Diet

Ake sibheke ukuthi ukudla kwekhalori okungu-1500 kungabukeka kanjani. Ungayilungisa ngokuya ngezidingo zakho zekhalori ne-BJU.

• Ukudla kwasekuseni: 50 g we-oatmeal, i-15 g yamagilebhisi omisiwe, i-omelet eyenziwe ngeqanda elilodwa ne-1 amaprotheni, i-2 g yobisi olunamafutha.
• Isiphuzo: i-apula, i-100 g ye-cottage shizi 5%.
• Isidlo sasemini: 150 g wephalishi le-buckwheat, isigubhu esisodwa senkukhu ngaphandle kwesikhumba, i-120 g yesaladi yemifino entsha namafutha.
• Ukuzivocavoca ngaphambi kwesikhathi: 40g isinkwa esiphelele senhlamvu, ibele lezinkukhu elingu-85g, imifino engeyona enesitashi nemifino.
• Isidlo sakusihlwa: 120 g wezinhlanzi ezondile, u-150 g weklabishi oyisitshulu nebhotela.
• Isiphuzo esiseduze: ingilazi ye-kefir 1%.

Ingqikithi: 1568 calories, 131 g protein, 56 g fat, 142 g carbs.

Qaphela ukuthi ukuphakelwa okuncane kwamaprotheni kutholakala kukho konke ukudla. Amaprotheni anomthelela omkhulu wokushisa - ngesikhathi sokugaya, usebenzisa ama-calories angama-20%. Kubambezela ukumuncwa kwama-carbohydrate, kuvimbela ama-spikes kushukela wegazi, futhi kusize ukulawula imizwa yokugcwala.

Ungaguqula izibonelo zokudla nemenyu yokugcina ukuze ivumelane nezidingo zakho ku-Akhawunti Yakho Yomuntu. Konke okudingeka ukwenze ukukhetha ukudla okunempilo okuthandayo nosayizi ofanele wokuphaka.

Kulabo abafunde i-athikili kuze kube sekugcineni - ibhonasi - izibonelo zezabelo zokudla zeK KBZhU.